Power CrossFit – CrossFit

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Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS FOR TIME:

500 m Row

30 Power Cleans

20 Alt DB Lunges

RX Plus:

Power Clean (115/75#)

DB Lunges (40/30#)

RX:

Power Clean (75/55#)

DB Lunges (30/20#)

EXTRA CREDIT

Death By 10 Meters (AMRAP – Rounds)

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.